Warm Up
Repeat For 5 Minutes
8 Inchworms To Push Up
12 Leg Raises
20 Mountain Climbers
Strength: Push Press
Every 2:15 minutes on the minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM
WOD
5 Rounds for Time
ELITE
20 Situps
15/12 Cal Echo Bike
10 Deficit Push Ups
COMPETITIVE
20 Situps
12/9 Cal Echo Bike
10 Push Ups
PERFORMANCE
15 Situps
10/7 Cal Echo Bike
8 Push Ups
Stimulus Points
Go Hard On The Bike, This Is Basically Core And Cardio With A Bit Of Pressing To Round Out The Workout.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Hollow Hold
Even Minutes) 15 Face Pulls
Cool Down & Dismissal
Seal Stretch
Chest Stretch